Friday, July 17, 2015

 
 RSVP HERE to sign in for class or use the Mindbody Connect

Every 2 min for 10 min perform 3 deadlifts climbing in weight.

WOD
15-12-9
Row for calories
Deadlift 225/155
Strict Handstand Push Ups

Want to get better at rowing?



Deadlift:
Stance is hip width
Weight in the heels
Tight lumbar curve (low back)
Shoulders begin over the bar
Hips and shoulders rise together
Bar remains in contact with the body for duration of lift


Handstand Push Up
If you are arching and losing form on these against a wall with or without ab mats, it would be more beneficial to perform these with feet on a box.
Can also modify with dumbbell presses, just make sure to go heavy!

Optional endurance
3x800 meter run, 400m run rest (rest 1:1)
Strict pull ups 3 x max effort

6 comments:

  1. 185#/ 8:42 with 155#, 1 ab mat and 1 15# plate.

    ReplyDelete
  2. Did this one at work.

    225# on the DL.
    8:54 on the WOD with 185# and used 35# Dumbbells instead of HSPU's.

    Nick

    ReplyDelete
  3. DL 315#
    WOD - 11:42 (2abmat HSPU, 14,12,9 UB)

    Asa

    ReplyDelete
  4. DL 225#, 10:10 155#, DB presses with 25#.

    ReplyDelete